Perimenopause 101: Heartburn and acid reflux

Welcome!

As you know, I coach women in perimenopause.

And although many of them have belly fat to lose, many of them are experiencing other fun issues too.

Perimenopause shows up in soooo many different ways.

So I thought it might be helpful to share some possible ways that it might be manifesting in you, or someone you know.

And of course, I’ll share the things I’m doing or others are doing to help ease these issues.

Because although your hormones are changing, and your body is reacting to these changes, there are always things you can do to feel better.

So here we go with one that’s really close to my heart (pun intended)…

Heartburn and acid reflux.

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Just a little over a month ago I had heartburn.

And it lasted until… Well, it’s still a thing.

It was kind of worrying me, seeing as I don’t get heartburn.

Almost never.

The last time I remember having it, I was pregnant.

That was over 18 years ago.

So, lucky for me, heartburn has never really been an issue.

Until now.

Now it shows up at some point during the day, and sits like an unwanted guest in my chest and throat.

Yes, I “saw” the doctor (online.)

And she seemed to think it may be viral.

But, after a couple weeks since I’ve spoken to her, I think it may be… Perimenopause.

It seems that heartburn and acid reflux are a thing in perimenopause.

It’s believed that with lower estrogen and progesterone levels, cortisol (the stress hormone) is increased, causing the body to react and go into fight-flight mode, more often than before.

In that state, the act of digestion is put on the back burner and therefore the chance of you experiencing acid reflux or heartburn increases.

(And if you’re already stressed or anxious on top of this, the effect will be amplified.)

So, given that this may be the case, I embarked on uncovering what I could do to help reduce (or eliminate) my heartburn.

And so far, I’m getting somewhere.

Basically, I started by eliminating all the common heartburn triggers: Alcohol, caffeine, chocolate, fried foods, spicy foods, and acidic foods like citrus and tomatoes.

That hasn’t been an easy task, especially going without tea and chocolate 🙁

But in just a short time I think I’ve figured out that wine and beer probably have to go, but herbal tea is pretty good, and dark chocolate in small amounts may be ok.

The jury is still out on the fried, spicy, and acidic foods.

Now, another thing I’ve tried, which seems to be working well, is eating slower.

I’ve started to actually allow my body time to chew and swallow and breathe before taking another bite.

This is surprisingly difficult.

It’s crazy how in a hurry I am when I eat!

And how cranky my inner toddler is when I don’t shove in another bite right away.

But, it’s been helpful.

I actually taste what I’m eating and I actually feel the food go down, which may sound gross but it’s actually incredible…

Incredible because in 48 years I’ve been too busy working on another mouthful to notice!

And another great thing is that eating slowly, and more consciously, prevents me from over eating.

Of course, sitting and eating at the table instead of on the sofa, in the car, or while working on my laptop also help to me to do this.

Eating this way has been extra helpful because I’ve noticed in the past couple of years that I feel full so much faster.

As a result, I’ve likely been going past full which might also be causing the heartburn.

Eating slower, I recognize my full signals before I get beyond full.

Another thing that has helpe me is walking.

After eating, instead of continuing to sit at the table or moving my butt to the sofa or bed, I feel better when I get up and walk.

Going for a leisurely – not fast paced – walk outside seems to help me relax me in a kind of meditative, not-distracted way.

Whereas tv, iphone, or laptop have me hunched over, and feeling somewhat tense (check in with your body next time you find yourself absorbed in a movie or Facebook thread.)

And so with the walk, digestion just seems to go smoother for me.

Finally, I believe that lowering my stress and anxiety has become more important than ever.

I feel like I’m experiencing more moments of stress and anxiety in the past months than maybe ever.

Because of this my morning meditation has become a non-negotiable, even if it’s just 5 minutes.

Also, during the day, I catch myself feeing tense, and that reminds me to close my eyes and take at least one full, deep breath.

Now, I’m not “cured” and I’m still just in the beginning phases of figuring all this out, but I wanted to bring it to you.

Because you may also be experiencing heartburn or acid reflux.

Or you might be experiencing other digestive issues that are common in perimenopause like bloating (yes, have had this too,) constipation, diarrhea, irritable bowel syndrome (IBS), and even intolerances to lactose or gluten.

Generally, figuring out your trigger foods, eating slowly and consciously, eating until satisfied instead of full, and managing stress through gentle movement or meditation can all help lessen or eliminate your issue.

So much of feeling better really lies within your power.

But of course, it’s important to talk to your doctor when you need to and work with them to figure out what else you can do.

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Are you in perimenopause and experiencing heartburn or other digestive issues?

I’m curious if you’ve found something that works for you.

Or what doesn’t.

Let me know in the comments below 🙂

Also, let me know if there are other issues you’d like me to address in this blog, I’d love to help you!

Keep moving forward,

Debbie

P.S. I’m here for you! I know perimenopause isn’t always easy – physically or emotionally. But there’s so much you can do! Don’t give up or give in, life can get soooo much better. So, let me help you feel better, more empowered, and move you closer to where you want to be. Just reach out to me by hitting “reply”, or text me at 514-445-6434.